8 Health Benefits of Soursop: Evidence and Potential Risks

What Is Soursop?

Soursop is a tropical fruit that grows on the Annona muricata tree. It’s known by many names around the world, including graviola, guanabana, and sometimes Brazilian paw-paw. 

This fruit comes from Central and South America, the Caribbean, and parts of Africa and Southeast Asia. Its taste is a delicious mix of strawberry and pineapple, with a hint of citrus and a smooth, custard-like texture.

People have used soursop not just as food but also in traditional medicine. In many cultures, the fruit, leaves, and even the seeds are believed to have healing properties. Today, you can find soursop in juices, smoothies, ice creams, and teas,  or simply eaten fresh.

Soursop Nutrition Facts

Soursop isn’t just tasty, it’s packed with nutrients that can support your health. Here’s what you get in about 1 cup (225 grams) of fresh soursop:

• Calories: Around 149
• Fiber: About 7.4 grams
• Vitamin C: Nearly 46 milligrams 
• Potassium: Around 625 milligrams 
• Several types of antioxidants

Soursop also contains unique bioactive compounds and phytonutrients (natural chemicals). These natural chemicals may help explain some of the fruit’s health benefits, but more studies are needed to know for sure.

Health Benefits of Soursop

1. Supports Immune Health

Soursop is rich in vitamin C and antioxidants, which can help strengthen your immune system. Vitamin C supports the production of white blood cells, while antioxidants protect your cells from damage. Soursop can may make it easier for your body to fight off infections and recover faster.

2. May Help Balance Blood Sugar

Some animal and small human studies suggest that soursop might help lower blood sugar levels. For example, in one study, all participants started with high blood sugar. After drinking soursop leaf tea, about half reached normal levels, and the rest improved to moderate levels.

Soursop natural compounds may improve how your body handles sugar, but more research is needed before it can be recommended as a treatment. 

Adding it to a balanced diet may support healthy blood sugar when paired with other good habits.

3. Promotes Digestive Health

Soursop is a good source of fiber, which helps keep your digestion regular and supports a healthy gut. 

The fiber in soursop helps keep your digestion regular, prevent constipation and may even feed the good bacteria in your intestines. Drink plenty of water with it to help the fiber work well.

4. Potential Anti-Inflammatory Effects

The antioxidants and phytonutrients (natural plant chemicals) in soursop may help reduce inflammation in the body. This could be helpful if you have conditions linked to chronic inflammation. 

Keep in mind, though, that most evidence comes from lab or animal studies, and more human research is needed.

5. May Help Fight Bacteria & Parasites

Studies in laboratories have found that soursop extracts can kill certain types of bacteria and even parasites. This suggests it may have antimicrobial properties. 

However, these effects haven’t been proven in humans yet, so it’s best seen as a possible bonus rather than a guarantee.

6. Could Reduce Risk of Certain Cancers

Some test-tube and animal studies suggest that compounds in soursop may help stop the growth of cancer cells. These findings are promising but very early, and no solid human evidence exists yet. 

Enjoy soursop as part of a healthy diet, but don’t rely on it for treating serious diseases.

7. Supports Heart Health

Soursop contains potassium, a mineral that helps keep your blood pressure at a healthy level. Its antioxidants may also protect your heart by reducing oxidative stress. Combined with other heart-friendly habits like exercise and eating a balanced diet, soursop can be part of a heart-healthy lifestyle.

8. Helps Maintain Healthy Weight

With its low calorie count and high fiber content, soursop can help you feel full without adding too many calories. This makes it a good choice for people who try to maintain or lose weight. You can have soursop in a smoothie or as a snack to help you stay on track.

Benefits of Soursop Leaves

Not just the fruit, but the leaves of the soursop tree have been used in traditional medicine for generations. People often make tea from the dried leaves or use them in poultices.

Here are some potential benefits of soursop leaves:

• May help you relax and sleep better, thanks to their mild calming properties.
• Could reduce inflammation, based on early studies of plant compounds.
• May support healthy skin when applied as a poultice, though evidence is limited.
• Contain antioxidants that might protect your cells from damage.

If you want to try soursop leaves, start with small amounts and talk to a healthcare professional to make sure it’s safe for you.

Possible Side Effects & Risks of Soursop

• Neurotoxicity: Eating too much, especially the seeds, may harm the nervous system over time.
• Interactions: Soursop might interfere with some medical treatments. Check with a healthcare professional if you take medication.
• High Sugar: The natural sugars can add up if you eat too much. Enjoy in moderation.
• Who Should Avoid It: People with low blood pressure, nerve problems, or those who are pregnant or breastfeeding should be cautious.

In What Forms Is Soursop Available?

Soursop comes in several forms, so you can choose what works best for you.

• Fresh Fruit: The whole fruit, ready to eat. Scoop out the flesh and remove the seeds.
• Frozen Pulp: Pre-packaged and convenient for smoothies or desserts.
• Tea: Usually made from dried soursop leaves. You can buy it loose or in tea bags.
• Powder: Made from dried fruit or leaves, often used in drinks or baking.
• Capsules & Supplements: Contain powdered soursop leaf or fruit extract, but their effects are not well studied.
• Juice: Bottled or fresh-pressed, but watch out for added sugars.

Tip: Always choose high-quality, trusted sources, and check the label for added ingredients or sugars